How to Beat the Bloat with Sheridan Austin — Keep It Cleaner

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How to Beat the Bloat with Sheridan Austin

Bloating can affect your confidence, mood, be uncomfortable and painful! You are already doing incredible things for your health by being a KIC girl, though some of us may need to fine-tune our digestion. The digestive system is a complex piece of machinery that plays a critical roles in digestion, including your mouth, oesophagus, stomach, small intestine, large intestine, pancreas, liver and gallbladder. And then you have your gut flora, consisting of roughly 2kg of microbes! As you can see, many things may contribute to your bloating.

What to consider:

Food intolerances:
Food intolerances may lead to an overproduction of gas and inflammation, therefore create bloating. Through my experience there are some top foods that may lead to bloating which you may want to investigate further. These include soy, gluten, corn and dairy. You may react to just one of these, though it can be beneficial to have some time without them, slowly reintroduce them and see how your bloating responds. However, the lack of proper processing of these foods may cause bloating, for example:

  • Soy is best fermented for efficient digestion, such as tempeh, tamari, miso, or a traditional Japanese food Natto. Other forms of unfermented soy, such as milk or tofu, aren’t always digested well in some individuals.
  • Gluten is best fermented into a sourdough. The new, modified wheat grain is a lot more reactive in individuals than ancient wheat grain such as spelt, emmer or einkorn. The fermentation in sourdough breads allows the flour to be ‘predigested’ by the microbes, so it takes the load off your gut!
  • Corn may be more tolerated if it not genetically modified.
  • Dairy has many components that may cause intolerance. Including whey, casein and lactose. For example well fermented cheese and yogurt shouldn’t contain lactose, so some may tolerate cheese though not milk, cream or butter.
  • Moreover, nuts, seeds, grains and legumes traditionally were soaked in water (activated) or fermented before consumption to reduce naturally occurring chemicals like phytic acid that may lead to bloating. Lastly, some individuals react to high FODMAP foods, though the underlying cause of the reaction is likely an imbalance in your gut flora and should be looked into more deeply.

An imbalance in your gut flora:
Many things can cause particular microbes to overgrow in your gut such as parasites, yeasts and bacteria, which can cause bloating.

What you are eating has a large impact on this balance or imbalance, so start by removing potential individual intolerances, preparing things properly and reducing your sugar to reduce potential overgrowths. I also urge you to increase your probiotics through foods such as Keep it Cleaner’s kimchi, sauerkraut and kombucha. If you feel you are doing everything right, then I suggest looking deeper into particular overgrowths and/or undergrowths of beneficial bacteria and seeking assistance in balancing this through diet and herbs.

Improve HOW you eat not just WHAT you eat:
Slow down and chew your food as much as possible before swallowing, as your mouth is where digestion first begins! Refrain from eating in a stressful or emotional state, as your digestive ability reduces dramatically, or simply take three deep belly breaths before enjoying your meal.

Constipation:
Our aim is to go at least once every day, though everything we have mentioned in this blog is a starting point to improving bowel movements. However, also implement things like increasing your water intake and magnesium rich foods, and consider a relaxing magnesium salt bath!

When you’re desperate to reduce that bloat!

  • Activated coconut charcoal powder or tablets taken away from any medication or essential supplements
  • Lemon, ginger, fennel, licorice root and/or peppermint tea
  • Slippery elm powder in water or tablets away from any medication or essential supplements

I really hope this helps you reduce some discomfort. There is a lot to this topic, though here is some food for thought to get you started!

Sheridan Austin
Nutritionist and Gut and Psychology Syndrome Practitioner

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